Plan Details
- 30 days
- 4 days per week
- 40 minutes per day
- 1-2 Minutes rest between sets
- Target to build muscle
- Location at home
- Target muscles : abs, arms, back, chest, legs, shoulders
- Equipment : no equipment, dumbbell
- Total number of workouts : 108
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Day 1 : Chest Muscle Group
Dive Bomber Push Up
3 Sets x 15 Reps

Alternate Dumbbell Front Fly
3 Sets x 15 Reps

Deficit Push Up
3 Sets x 15 Reps

Seal Push Up
3 Sets x 15 Reps

Two Arm Dumbbell Front Fly
3 Sets x 15 Reps
Day 2 : Back Muscle Group
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps

Superman Extensions
3 Sets x 15 Reps

Two Arm Dumbbell Front Raise
3 Sets x 15 Reps

Dumbbell Deadlifts
3 Sets x 15 Reps

Dumbbell Shrug
3 Sets x 15 Reps

Alternating Plank Rows
3 Sets x 15 Reps
Day 4 : Shoulders Muscle Group
Dumbbell Underhand Front Raise
3 Sets x 15 Reps

Reverse Angels
3 Sets x 15 Reps

Dumbbell Lateral Raise
3 Sets x 15 Reps

Plank With Shoulder Taps
3 Sets x 30 Reps

Standing Bent Over Reverse Dumbbell Fly
3 Sets x 15 Reps

Crab walk
3 Sets x 15 Reps
Day 5 : Abs Muscle Group
Seated Punches
3 Sets x 30 Reps

Abs Workout Half Circle
3 Sets x 30 Reps

Knee Plank
3 Sets x 30 Reps

Dumbbell Crunch Hold
3 Sets x 15 Reps

Flutter Kicks
3 Sets x 30 Reps

Kettlebell V Up
3 Sets x 15 Reps
Day 8 : Arms Muscle Group
Farmer’s walk
3 Sets x 15 Reps

Crab walk
3 Sets x 15 Reps

Two Dumbbell Tricep Extension
3 Sets x 15 Reps

Dumbbell Lunges With Curl
3 Sets x 15 Reps

Overhead Triceps Extension
3 Sets x 15 Reps

Plank With Shoulder Taps
3 Sets x 30 Reps
Day 9 : Legs Muscle Group
Dumbbell Snatch
3 Sets x 15 Reps

Seated Calf Raise
3 Sets x 30 Reps

Dumbbell Jumping Calf Raise
3 Sets x 15 Reps

Double Squat
3 Sets x 15 Reps

Hip Raise
3 Sets x 30 Reps

Dumbbell Squat
3 Sets x 15 Reps
Day 11 : Chest Muscle Group
Dive Bomber Push Up
3 Sets x 15 Reps

Offset Push Up
3 Sets x 15 Reps

One Leg Push Up
3 Sets x 15 Reps

Wide Push Up
3 Sets x 15 Reps

Seal Push Up
3 Sets x 15 Reps
Day 12 : Back Muscle Group
Supermans Extended Arms Legs Lifts
3 Sets x 30 Reps

Dumbbell Deadlifts
3 Sets x 15 Reps

Dumbbell Shrug
3 Sets x 15 Reps

Standing Two Arm Bent Over Dumbbell Rows
3 Sets x 15 Reps

Farmer’s walk
3 Sets x 15 Reps
Day 15 : Shoulders Muscle Group
Two Arm Dumbbell Front Fly
3 Sets x 15 Reps

Dumbbell Upright Row
3 Sets x 15 Reps

Plank With Shoulder Taps
3 Sets x 30 Reps

Dumbbell Snatch
3 Sets x 15 Reps

Pike Press
3 Sets x 15 Reps

Bent Over Lateral Raise
3 Sets x 15 Reps
Day 16 : Abs Muscle Group
Sitting Russian Twists
3 Sets x 30 Reps

Flutter Kicks
3 Sets x 30 Reps

Sitting Twists
3 Sets x 30 Reps

Straight Leg Raise
3 Sets x 15 Reps

High Crunches
3 Sets x 30 Reps

Knee Plank
3 Sets x 30 Reps
Day 18 : Arms Muscle Group
Overhead Triceps Extension
3 Sets x 15 Reps

Dumbbell Alternate Curl
3 Sets x 15 Reps

Farmer’s walk
3 Sets x 15 Reps

Dumbbell Kickback
3 Sets x 15 Reps

Dumbbell Curl
3 Sets x 15 Reps

Crab walk
3 Sets x 15 Reps
Day 19 : Legs Muscle Group
Dumbbell Walking Lunges
3 Sets x 15 Reps

wall squat
3 Sets x 15 Reps

Dumbbell Overhead Squat
3 Sets x 15 Reps

Alternating Reach Kickbacks
3 Sets x 25 Reps

Fire Hydrants
3 Sets x 25 Reps

One Arm Dumbbell Swing
3 Sets x 15 Reps
Day 22 : Chest Muscle Group
Push Up And Rotation
3 Sets x 15 Reps

Dive Bomber Push Up
3 Sets x 15 Reps

Wide Push Up
3 Sets x 15 Reps

Alternate Dumbbell Front Fly
3 Sets x 15 Reps

One Leg Push Up
3 Sets x 15 Reps

Standing Dumbbell Chest Fly
3 Sets x 15 Reps
Day 23 : Back Muscle Group
Dumbbell Deadlifts
3 Sets x 15 Reps

Back W Extensions
3 Sets x 30 Reps

Alternating Plank Rows
3 Sets x 15 Reps

Farmer’s walk
3 Sets x 15 Reps

Standing Two Arm Bent Over Dumbbell Rows
3 Sets x 15 Reps
Day 25 : Shoulders Muscle Group
Pike Press
3 Sets x 15 Reps

Reverse Angels
3 Sets x 15 Reps

Crab walk
3 Sets x 15 Reps

Dumbbell Upright Row
3 Sets x 15 Reps

Dumbbell Back Sweep
3 Sets x 15 Reps

Dumbbell Single Overhead Press
3 Sets x 15 Reps
Day 26 : Abs Muscle Group
Cross Body Mountain Climbers
3 Sets x 30 Reps

Double Side Jackknifes
3 Sets x 15 Reps

Standing Toe Touches
3 Sets x 15 Reps

Side Elbow Plank
3 Sets x 30 Reps

Planks Reaches
3 Sets x 15 Reps

Kettlebell V Up
3 Sets x 15 Reps
Day 29 : Arms Muscle Group
Dumbbell Hammer Curl
3 Sets x 15 Reps

Dumbbell Lunges With Curl
3 Sets x 15 Reps

Zottman Curl
3 Sets x 15 Reps

Farmer’s walk
3 Sets x 15 Reps

one arm dumbbell extension
3 Sets x 30 Reps

Overhead Triceps Extension
3 Sets x 15 Reps
Day 30 : Legs Muscle Group
Hamstring Sweeps
3 Sets x 15 Reps

Crab walk
3 Sets x 15 Reps

Seated Calf Raise
3 Sets x 30 Reps

Fire Hydrants
3 Sets x 25 Reps

Alternating Curtsy Lunges
3 Sets x 15 Reps

Reverse Dumbbell High Held Lunges
3 Sets x 15 Reps
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